Hizzie's Westside for Skinny Bastards WS4SB Journal

[Hizzie]

Male
30yrs
5'10"
200lbs
~10%bf
15yrs lifting exp.

Recent Journals:
Starting Strength: http://forum.bodybuilding.com/showthread.php?t=895397
Bill Starr 5X5: http://www.forum.bodybuilding.com/sh...d.php?t=989516

I've decided to give WS4SB a try. My "season" is coming up and I need to work on conditioning. Also my thighs have reached 28" and squating 3X week is no longer needed.

[Hizzie]

Monday, Maximum Effort (ME) Upper Body

10 Minutes Stationary Bike

Bench Press
135 X 15
165 X 5
195 X 3
225 X 1
245 X 1
255 X 3

Incline Dumbbell Bench Press
40 X 10
55 X 10
65 X 10
75 X 10

Cable Rows
100 X 15
130 X 15
160 X 15
180 X 15

Dumbbell Rear Laterals
15 X 3 X 15

Weighted Swissball Crunch
25 X 3 X 10

*Overall a great pump and awsome workout. I lost strength during my layoff. Right shoulder isgeting better.

-------------------------------------------------------

Thursday, Repetition Effort (RE) Upper Body

10 Minutes Stationary Bike

Bench Press (60 seconds rest between work sets)
45 X 15
135 X 3 X 35, 10, 9

Dumbbell Tricep Extensions
20 X 10
30 X 10
40 X 10
45 X 10

Chin Ups
Bodyweight (BW) X 4 X 8, 8, 8, 7

Dumbbell Side Laterals
20 X 3 X 15

Preacher Curls
65 X 3 X 10, 10, 8

Ab Circuit

Good workout! Very fun. Right shoulder feeling better.

--------------------------------------------------

Saturday, ME Lower Body

10 Minutes Stationary Bike

Deadlifts (snatch grip)
135 X 10
185 X 5
225 X 5
275 X 5
315 X 5
365 X 5

1 Leg Squats (rear foot elevated)
25 X 15
30 X 15
35 X 15

Glute-Ham Raises
Too weak to use own body weight

Leg Curls
85 X 10
115 X 10
135 X 10

Grip Work

*Lost strength. I found that I really like using the snatch grip for deads. I found a nice groove.

[mjw8204]

I'm in. Looking forward to seeing how this goes for you.

[Hizzie]

Monday, Maximum Effort (ME) Upper Body

10 Minutes Stationary Bike

Bench Press
135 X 10
165 X 5
195 X 5
225 X 1
245 X 1
265 X 2 *Stopped, pressure in R shoulder but no pain.

Incline Dumbbell Bench Press
60 X 10
65 X 10
70 X 10
75 X 10

Cable Rows
100 X 15
150 X 15
170 X 15
190 X 15

Dumbbell Rear Laterals
20 X 3 X 15

Weighted Swissball Crunch
25 X 4 X 8



--------------------------------------------------

Wednesday, ME Lower Body

10 Minutes Stationary Bike

Deadlifts (snatch grip)
135 X 10
185 X 5
225 X 5
275 X 5
315 X 5
375 X 5

1 Leg Squats (rear foot elevated)
BW X 15
30 X 3 X 15

Leg Curls
85 X 10
125 X 3 X 10


Grip Work

-------------------------------------------------------

Friday, Repetition Effort (RE) Upper Body

10 Minutes Stationary Bike

Bench Press (60 seconds rest between work sets)
45 X 15
135 X 3 X 38, 12, 11

Dumbbell Tricep Extensions
25 X 10
40 X 4 X 10

Chin Ups
BW X 4 X 8

Dumbbell Side Laterals
25 X 3 X 15

Preacher Curls
75 X 3 X 10

Ab Circuit



I reread the WS4SB thread that VikingMan started and realized that I need to be doing sets across. WO's will now reflect that change.

[mjw8204]

Looking good so far, Hizzie. How do you like the single leg squats? I was thinking of trying them myself at some point.

[Hizzie]

Looking good so far, Hizzie. How do you like the single leg squats? I was thinking of trying them myself at some point.

Like? They are one of the most evil, vile and painfull exercises I have ever used. I love them!

It takes some time to get the balance right and find the bench that is just the perfect height. They are worth the trouble to learn.

[Hizzie]

Monday, Maximum Effort (ME) Upper Body

10 Minutes Stationary Bike

Barbell Floor Press
135 X 5
165 X 5
195 X 5
225 X 5
245 X 5

Dumbbell Bench Press (neutral grip)
40 X 10
60 X 4 X 10

Pendlay Rows
115 X 15
165 X 4 X 10

Cable 1-Arm Rear Laterals
20 X 3 X 15

Hanging Leg Raises
BW X 15
BW+10lbs X 4 X 8



--------------------------------------------------

Wednesday, ME Lower Body

10 Minutes Stationary Bike

Trap Bar Deadlifts (trap bar weighs 45lbs, right?)
135 X 10
185 X 5
225 X 5
275 X 5
315 X 5
365 X 5
405 X 5

Barbell Step Ups
45 X 10
95 X 10
145 X 3 X 10

Standing Good Mornings
45 X 10
95 X 10
125 X 10
145 X 10 *hamstrings tightened up


Grip Work

-------------------------------------------------------

Friday, Repetition Effort (RE) Upper Body

10 Minutes Stationary Bike

Pushups (60 seconds rest between work sets)
BW X 3 X 50, 27, 17

Skull Crushers
75 X 10
105 X 10
135 X 4 X 5

Pulldowns
120 X 12
160 X 8
200 X 3 X 8

Dumbbell Side Press
40 X 3 X 15

Barbell Curls
65 X 10
95 X 3 X 8

Ab Circuit

------------------------------------------------

Saturday, Conditioning

Tabata Interval on Stepper
5 min warm up
20sec sprint/10 sec rest X 5
1 min rest
20sec sprint/10 sec rest X 5

Farmer's Walk
45lb plate in each hand X 1 X 200m

Grip Work

[Hizzie]

Monday, Maximum Effort (ME) Upper Body

10 Minutes Stationary Bike

Barbell Floor Press
135 X 5
165 X 5
195 X 5
225 X 3
245 X 3
260 X 3

Dumbbell Bench Press (neutral grip)
50 X 10
70 X 4 X 10

Pendlay Rows
115 X 15
145 X 3 X 15

Cable 1-Arm Rear Laterals
25 X 2 X 15

Hanging Leg Raises
BW X 15
BW+15lbs X 4 X 8



--------------------------------------------------

Wednesday, ME Lower Body

10 Minutes Stationary Bike

Trap Bar Deadlifts (trap bar weighs 45lbs, right?)
135 X 10
225 X 5
275 X 5
315 X 3
365 X 3
405 X 3
435 X 3

Barbell Step Ups
45 X 10
115 X 8
165 X 4 X 8

Standing Good Mornings
45 X 10
115 X 8
165 X 4 X 8


Grip Work

-------------------------------------------------------

Friday, Repetition Effort (RE) Upper Body

10 Minutes Stationary Bike

Pushups (60 seconds rest between work sets)
BW X 3 X 55, 23, 16

Skull Crushers
95 X 10
155 X 2 X 5,4* Left tri tightened up, too big of # jump
145 X 5

Pulldowns
130 X 12
180 X 4 X 12

Dumbbell Side Press
50 X 3 X 10

Barbell Curls
85 X 3 X 10

Ab Circuit

------------------------------------------------

Saturday, Conditioning

Tabata Interval on Stepper
6 min warm up
20sec sprint/10 sec rest X 6
1 min rest
20sec sprint/10 sec rest X 6

Farmer's Walk
45lb plate in each hand X 1 X 200m

Grip Work

[Hizzie]

Monday, Maximum Effort (ME) Upper Body

10 Minutes Stationary Bike

Dips
BW X 15
40 X 5
70 X 5
95 X 4* Tri's still tight from last week


Dumbbell Bench Press
60 X 10
80 X 4 X 10

1 Arm Dumbbell Rows
60 X 15
80 X 4 X 15

Rope Pulls to Throat
30 X 15
40 X 3 X 15

Dumbbell Side Bends
60 X 3 X 12



--------------------------------------------------

Wednesday, ME Lower Body

10 Minutes Stationary Bike

Box Squats
135 X 10
185 X 5
225 X 5
275 X 5
315 X 5 Hams started to tighten up


Walking Lunges (w/dumbbells)
BW X 12
25 X 12
40 X 12*Hams locked up

Grip Work


***I need to warm up more on leg day.
-------------------------------------------------------

Friday, Repetition Effort (RE) Upper Body

10 Minutes Stationary Bike

Dips (60 seconds rest between work sets)
BW X 3 X 40, 20, 13

Dumbbell Floor Presses
50 X 10
70 X 4 X 10

Pullups
BW X 4 X 10

1 Arm Cable Side Laterals (behind back)
10 X 3 X 15

Dumbbell Hammer Curls
40 X 3 X 10

Ab Circuit

------------------------------------------------

Saturday, Conditioning

Tabata Interval on Stepper
6 min warm up
20sec sprint/10 sec rest X 5
1 min rest
20sec sprint/10 sec rest X 5

Shoulder Rehab Work

Grip Work

[Hizzie]

Monday, Maximum Effort (ME) Upper Body

10 Minutes Stationary Bike

Dips
BW X 15
25 X 5
50 X 5
75 X 5
100 X 5


Dumbbell Bench Press
55 X 10
85 X 4 X 10

1 Arm Dumbbell Rows
60 X 15
100 X 4 X 10

Rope Pulls to Throat
40 X 12
50 X 3 X 12

Dumbbell Side Bends
70 X 3 X 10



--------------------------------------------------

Wednesday, ME Lower Body

15 Minutes Stationary Bike

Box Squats
135 X 2 X 10
185 X 5
225 X 5
275 X 5
315 X 5
335 X 5

Walking Lunges (w/dumbbells)
BW X 15
60 X 3 X 8

Romanian Deadlifts
95 X 10
135 X 6
185 X 6
225 x 3 X 6


Thick Dumbbell Holds
125 X 3 X max time


-------------------------------------------------------

Friday, Repetition Effort (RE) Upper Body

10 Minutes Stationary Bike

Dips (60 seconds rest between work sets)
BW X 3 X 44, 22, 14

Dumbbell Floor Presses
50 X 10
75 X 4 X 10, 10, 10, 8

Pullups
BW X 4 X 10

1 Arm Cable Side Laterals (behind back)
12.5 X 3 X 15

Dumbbell Hammer Curls
45 X 3 X 10

Ab Circuit

------------------------------------------------

Saturday, Conditioning

Tabata Interval on Stepper
6 min warm up
20sec sprint/10 sec rest X 5
1 min rest
20sec sprint/10 sec rest X 6

Farmers Walk
45 plate in each hand X 200m

Shoulder Rehab Work

[MISSINGLINK]

Nice journal. Keep up the good work.

[Hizzie]

Monday, Maximum Effort (ME) Upper Body

10 Minutes Stationary Bike

Dips
BW X 15
25 X 5
50 X 5
75 X 5
105 X 5


Dumbbell Bench Press
60 X 10
90 X 4 X 10

1 Arm Dumbbell Rows
60 X 15
90 X 4 X 15

Rope Pulls to Throat
40 X 15
50 X 3 X 15

Dumbbell Side Bends
70 X 3 X 15



-------------------------------------------------------

Thursday, Repetition Effort (RE) Upper Body

10 Minutes Eliptical

Dips (60 seconds rest between work sets)
BW X 3 X 46, 23, 18

Dumbbell Floor Presses
55 X 10
80 X 4 X 10

Pullups
BW X 4 X 12

1 Arm Cable Side Laterals (behind back)
15 X 3 X 15

Dumbbell Hammer Curls
45 X 3 X 10

Ab Circuit

------------------------------------------------
Saturday, ME Lower Body

15 Minutes Stationary Bike

Box Squats
135 X 2 X 10
185 X 5
225 X 5
275 X 5
315 X 5
365 X 5

Walking Lunges (w/dumbbells)
BW X 15
60 X 3 X 8

Romanian Deadlifts
115 X 10
185 X 6
255 x 4 X 6


Thick Dumbbell Holds
125 X 3 X max time

[Hizzie]

Monday, Maximum Effort (ME) Upper Body

10 Minutes Stationary Bike

Incline Bench Press
135 X 10
165 X 5
195 X 5
225 X 5
235 X 5

Dumbbell Bench Press (Neutral Gip)
50 X 10
70 X 4 X 10

Machine Rows
50 X 15
100 X 15
150 X 15
200 X 4 X 10

Rear Delt Machine
20 X 15
40 X 3 X 15

Weighted Swissball Crunch
BW X 12
25 X 3 X 10



--------------------------------------------------

Wednesday, ME Lower Body

15 Minutes Stationary Bike

Deadlifts (snatch grip)
135 X 10
185 X 5
225 X 5
285 X 5
335 X 5
385 X 5

Barbell Step-Ups
45 X 15
115 X 8
185 X 3 X 8

Seated Leg Curls
45 X 15
70 X 10
95 X 10
120 X 3 X 8


Grip Work

-------------------------------------------------------

Friday, Repetition Effort (RE) Upper Body

10 Minutes Stationary Bike

Incline Bench Press (60 seconds rest between work sets)
45 X 15
135 X 3 X 33, 12, 8

Rope Pushdowns
40 X 10
70 X 4 X 10

Pulldowns
120 X 12
190 X 4 X 12

Standing Dumbbell Shoulder Press
60 X 3 X 15

Seated Alt. Dumbbell Curls
25 X 3 X 10

Ab Circuit

[mjw8204]

Still looking good. How much of a difference does the snatch grip make for you when deadlifting?

[Hizzie]

Still looking good. How much of a difference does the snatch grip make for you when deadlifting?

I actually like it more. It puts me in a better groove.

[Hizzie]

Tuesday, Maximum Effort (ME) Upper Body

10 Minutes Stationary Bike

Incline Bench Press
135 X 10
165 X 5
195 X 5
225 X 5
245 X 5

Dumbbell Bench Press (Neutral Gip)
60 X 10
80 X 4 X 10

Machine Rows
125 X 15
225 X 4 X 10

Rear Delt Machine
30 X 15
50 X 3 X 15

Weighted Swissball Crunch
BW X 12
25 X 4 X 10



--------------------------------------------------

Thursday, ME Lower Body

15 Minutes Stationary Bike

Deadlifts (snatch grip)
135 X 10
225 X 5
275 X 5
315 X 5
365 X 5
395 X Stopped at 3 reps, didn't feel right.

Barbell Step-Ups
45 X 15
135 X 3 X 15

Seated Leg Curls
70 X 10
105 X 4 X 10


Grip Work

-------------------------------------------------------

Friday, Repetition Effort (RE) Upper Body

10 Minutes Stationary Bike

Incline Bench Press (60 seconds rest between work sets)
45 X 15
135 X 3 X 35, 15, 12

Rope Pushdowns
40 X 10
75 X 4 X 10

Pulldowns
120 X 12
220 X 4 X 8

Seated Dumbbell Shoulder Press
80 X 3 X 10

Seated Alt. Dumbbell Curls
30 X 3 X 10

Ab Circuit
---------------------------------------------

Saturday, Conditioning

Tabata Interval on Stepper
6 min warm up
20sec sprint/10 sec rest X 6
1 min rest
20sec sprint/10 sec rest X 7

Farmers Walk
45 plate in each hand X 200m

Grip Work

[Hizzie]

Monday, Maximum Effort (ME) Upper Body

10 Minutes Stationary Bike

Barbell Bench Press
135 X 10
165 X 5
195 X 5
225 X 5
245 X 5

Incline Dumbbell Bench Press
60 X 10
80 X 4 X 10

Cable Rows
130 X 15
180 X 4 X 15

Dumbbell Rear Laterals
25 X 3 X 15

Standing Cable Crunch
50 X 15
70 X 3 X 15



--------------------------------------------------

Wednesday, ME Lower Body

15 Minutes Stationary Bike

Trap Bar Deadlifts
135 X 10
225 X 5
275 X 5
315 X 5
365 X 5
415 X 5

Dumbbell Split Squats (front foot elevated)
BW X 15
30 X 4 X 15

Pull Throughs
50 X 10
70 X 4 X 10


Grip Work

-------------------------------------------------------

Friday, Repetition Effort (RE) Upper Body

10 Minutes Stationary Bike

Barbell Bench Press (60 seconds rest between work sets)
45 X 15
135 X 3 X 48, 20, 15

Dumbbell Tri Extensons
30 X 10
50 X 4 X 10

Chins
BW X 4 X 12

Dumbbell Side Press
45 X 3 X 15

EZ Bar Curls
75 X 10
105 X 3 X 8

------------------------------------------
Saturday, Recovery

1 hour massage (worth every $$$)

[Hizzie]

Monday, Maximum Effort (ME) Upper Body

10 Minutes Stationary Bike

Barbell Bench Press
135 X 10
165 X 5
195 X 5
225 X 5
255 X 6

Incline Dumbbell Bench Press
60 X 10
90 X 4 X 10

Cable Rows
130 X 15
200 X 4 X 15

Dumbbell Rear Laterals
25 X 3 X 15

Standing Cable Crunch
50 X 15
80 X 4 X 15



--------------------------------------------------

Wednesday, ME Lower Body

15 Minutes Stationary Bike

Trap Bar Deadlifts
135 X 10
225 X 5
275 X 5
315 X 5
365 X 5
425 X 5

Dumbbell Split Squats (front foot elevated)
BW X 15
34 X 4 X 15

Pull Throughs
50 X 10
90 X 3 X 10


-------------------------------------------------------

Friday, Repetition Effort (RE) Upper Body

10 Minutes Stationary Bike

Barbell Bench Press (60 seconds rest between work sets)
45 X 15
135 X 3 X 46, 20, 12

Dumbbell Tri Extensons
35 X 10
60 X 4 X 10

Chins
BW+25lbs X 4 X 8

Dumbbell Side Press
50 X 3 X 15

EZ Bar Curls
75 X 10
105 X 3 X 10

[Hizzie]

Monday, Maximum Effort (ME) Upper Body

10 Minutes Stationary Bike

Barbell Floor Press
135 X 10
165 X 5
195 X 5
225 X 5
255 X 6

Dumbbell Bench Press
65 X 10
100 X 4 X 10

1 Arm Dumbbell Rows
60 X 15
100 X 4 X 15

Rope Pulls to Throat
40 X 15
55 X 2 X 12

Hanging Leg Raises
BW X 15
BW+15lbs X 2 X 15

----------------------------------

Terrible neck/back spasms. No other workouts this week. Seeking physical therapy to recover.